Weight Loss Calculator

Create Your Personal Weight Loss Plan in Minutes

If you’re tired of losing weight only to gain it back again, then the weight loss calculator is for you.

More often than not, weight loss diets set you up for short term success and long term failure. At first, you lose weight quickly but then you always crash and gain it all back (and then some).

But this weight loss calculator is different. It’s designed to help you burn body fat without losing lean muscle. As a result, you’ll lose weight and keep it off.

In this article:

  • How the weight loss calculator works

  • Ideal calories & macros for weight loss

  • Get your personalized weight loss plan

Weight Loss Calculator Screenshot

weight loss calculator screenshot
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How the Weight Loss Calculator Works

Some weight loss calculators are so complicated you need a Ph.D. to figure out how to reach your goal. While others are so simplistic you don’t get any meaningful direction.

Conversely, this weight loss calculator uses plain English and keeps the complicated stuff in the background. That way it’s easy to understand what you need to do to lose weight.

Furthermore, the calculations are based on actual medical weight loss studies1,2,3. So you can be sure your calorie targets will result in healthy fat loss without damaging your metabolism.

weight loss calculator

Your Ideal Calorie Target

Minimum Calories

You’ve probably never thought about a minimum number of calories to eat. But this is a very important step to ensure sustainable weight loss. In fact, skipping this step is the reason most diets fail.

Why Calorie Deficit Diets Don’t Work (and What Does Work)

When you eat too little for too long, your body loses muscle in order to slow down your metabolism. At first, the number dripping on the scale is encouraging. But, in time, it destroys your progress and can cause you to regain more weight than you lost.

For that reason, the weight loss calculator determines your BMR (base metabolic rate) based on your current body composition. This is the number of calories your body needs in order to maintain basic functions.

Think of your metabolism as a campfire. If you only feed the fire a few twigs, the flame dies out. On the other hand, when you replenish the fire with the right amount of wood, the flame burns at a steady rate.

Similarly, by feeding your body just enough fuel (calories), your metabolism burns fat at a steady rate. And a strong metabolism is the key to ongoing healthy weight loss.

Maximum Calories

Of course, we’re all aware that you won’t lose weight when you eat more calories than you burn. But how many calories do you actually burn?

In technical terms, the number of calories you burn in a day is called TDEE (total daily energy expenditure). And it’s a combination of your metabolic rate and activity level. As long as you stay below your TDEE you don’t have to worry about gaining weight.

Since we already know your BMR, all we need is your activity level. So the weight loss calculator asks you some simple questions about your daily activity and exercise habits. Then calculates your TDEE, which can be considered your calorie maximum for weight loss.

Daily Calorie Targets

Now that we know your calorie minimum and maximum, we can calculate your ideal calorie target for weight loss. This target will be more than your BMR but less than your TDEE.

Yet your exact target depends on your body composition and your activity level. Furthermore, your calorie target should change when your activity level changes.

Calorie Target On Days You Don’t Exercise

One point often overlooked is that your calorie target should be lower on days you don’t exercise. For that reason, the weight loss calculator gives you a separate calorie target for your days off. This way you continue losing fat even when you’re not as active.

Calorie Target On Days You Exercise

In the same way, your calorie target should be slightly higher on days that you exercise. Like stoking the fire, this ensures you have enough energy to fuel your activity and your metabolism.

Calorie Target On Refeed Days

It’s important to realize that a periodic calorie boost keeps your metabolic flame burning strong. Specifically, one day per week where you eat slightly more than yoru TDEE. Also called a refeed day.

Adjusting your calories to your activity level and avoiding over restriction leads to long term weight loss. And the weight loss calculator gives you an easy to follow plan for every day.

Macros for Weight Loss

As with calories, your macro targets should change with your activity level. On days you workout, you need more carbs than days you rest.

In addition, higher carbs on your refeed day helps your body recover and energize.

The weight loss calculator takes care of all this for you. In fact, you won’t even have to count calories or macros!

Your custom plan gives you multiple options for every meal. When you click on a meal option, you get a personalized recipe. So all you have to do is prepare the meal and eat.

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About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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